A closer look at the nutritional advantages of plant-based yogurt and tips for embracing a plant-based diet
In a recent study conducted at the University of Massachusetts Amherst, researchers have found that almond milk yogurt surpasses dairy-based yogurt in terms of nutrient density. The study, led by Astrid D’Andrea, a food science major, compared various types of yogurt products and highlighted the superior nutritional profile of almond yogurt.
The research team, analyzing data from 612 yogurt products including full-fat dairy, low and nonfat dairy, coconut, almond, cashew, and oat-based options, utilized the Nutrient Rich Foods (NRF) index. This index enabled them to evaluate the nutrient density of each yogurt, taking into account desirable nutrients such as protein, fiber, and calcium, as well as factors to limit like saturated fat, total sugar, and sodium.
Upon ranking the yogurt products based on their nutrient density, almond milk yogurt emerged as the top performer. It was followed by oat, low and nonfat dairy, full-fat dairy, cashew, and coconut variants. Almond yogurt demonstrated significantly higher nutrient content, lower total sugar and sodium, and greater fiber compared to dairy-based yogurt.
Hannah Whittaker, a plant-based pregnancy dietitian and the owner of Bump2baby Nutrition, provided valuable insights into the study’s findings. Whittaker emphasized that while plant-based yogurts generally have lower protein content than their dairy counterparts, consumers should consider alternative protein sources or carefully check the protein content of their chosen plant-based yogurt to meet their protein needs adequately.
Whittaker also highlighted the advantage of plant-based yogurts in terms of lower saturated fat content, making them a preferable choice for individuals concerned about heart health. However, she advised consumers to read labels carefully, as some plant-based yogurts may contain added oils or fats that contribute to overall fat content.
The study also addressed the sugar content in both plant-based and dairy yogurts, revealing variations among different products. Whittaker urged individuals to be mindful of their sugar intake and opt for yogurts with minimal or no added sugars, regardless of their dairy or plant-based nature.
Considering specific nutritional needs, dairy yogurts were found to contain higher amounts of calcium and vitamin B12, which are important for bone health, nerve function, and red blood cell production. On the other hand, plant-based yogurts were found to be richer in dietary fiber, promoting digestive health and a feeling of fullness.
Plant-based eating, as explained by Mary Sabat, a registered dietitian and ACE personal trainer, offers numerous health and environmental benefits. Sabat emphasized that plant-based diets, rich in nutrients, vitamins, minerals, and fiber while low in saturated fats and cholesterol, can reduce the risk of chronic conditions such as heart disease, type 2 diabetes, certain cancers, and obesity. Moreover, they aid in digestion and weight management.
Sabat highlighted the environmental sustainability of plant-based diets, as they have a lower carbon footprint and require fewer natural resources compared to animal-based diets. Shifting towards a plant-based diet can contribute to a more sustainable future.
For those interested in embracing a plant-based diet, Whittaker and Sabat offered simple ways to get started:
- Start gradually by incorporating more plant-based meals into your diet, gradually increasing their frequency.
- Add a variety of colorful fruits, vegetables, and whole grains to your plate, experimenting with different flavors and cooking methods.
- Reduce meat consumption and opt for plant-based protein sources like beans, lentils, tofu, tempeh, seitan, and edamame.
- Swap dairy products for